CrossFit – Mon, Mar 11

CrossFit GonzStrong – CrossFit

Front squat (Weight)

4 Front Squats @ 70-75% 1 RM Front Squat

4 Front Squats @ 70-75% 1 RM Front Squat

4 Front Squats @ 75-80% 1 RM Front Squat

4 Front Squats @ 75-80% 1 RM Front Squat

4 Front Squats @ 75-80% 1 RM Front Squat

*:20 Hold on the last repetition.

Kim Possible (AMRAP – Reps)

5 Sets (0:40 on/0:20 off) (20 minutes)

Minute 1: Max Calorie Bike Erg

Minute 2: Max Box Jump Overs (24”/20”)

Minute 3: Max Toes to Bar (Rounds 1, 3 and 5)/Max Bar Muscle Ups (Rounds 2 and 4)

Minute 4: Max Wall Walks

*Max Toes to Bar in minute: 20 aka stop if you get to 20.

**Max Bar Muscle Up in minute: 10 aka stop if you get to 10.

Extra 3/11/24 (Checkmark)

AMRAP x 8:00

20 second Yoke Hold (415/315)

40 yard Farmers Carry (2×80/60)

-rest 8 minutes-

AMRAP x 8:00

20 second Axle Zercher Hold (185/135)

6 Sandbag Squat Cleans (150/100